FINAL Flashcards
What is required with a barbell squat, barbell bench press, and barbell incline press?
A spotter
What is the role of the spotter?
Helping another person to lift the bar from the rack
Return the bar to the rack
Identify potential equipment probleems
T?F: utilizing or adapting a piece of equipment for a different use than it was purposed could result in injury, an increase in liability, and the potential for having an equipment manufacturer void its warranty.
True
What is the number of spotters dependent on?
a. load being lifted
b. ability of the spotter(s)
Should there be a spotter when performing Olympic lifts?
No, everyone should stand clear and the lifter should drop the bar
Is it necessary for high school students to understand and appreciate the potential risks and benefits with strength training, all weight room policies and emergency evacuation before participating in strength-training program?
Yes, in order to ensure safety and minimize liability
What type of grip should be used by the spotter when the parbell bench press exrcise is being performed?
An alternated and closed grip
It is the most secure and strongest grip
Why are the “behind neck pulldown” and “behind neck press” contraindicated?
require a high degree of external shoulder rotation
increase the risk of rotator cuff injury
What type of grip is most likely to cause injury while performing the bench press exercise?
thumbless (open) grip
When is a weightt lifting belt necessary?
Only during near max and max lifts that directly stress the back
What movements are necessary to minimize the risk of injury when lifting a bar from the floor?
Flex knees and hips
Keep the bar close to the body
Maintain the normal lordotic arch in back
What phase of the lift do you inhale and exhale?
Inhale - eccentric phase
Exhale - concentric
What is the proper foot placement for the back squat exercise?
It is to place the feet b/w hip and shoulder width apart with toes angled outward
When performing the back squat, how many steps should be taken after removing the bar from the rack?
1-2 steps backwards
Reps and load for a HS CX runner focusing on muscular endurance?
load is 12
HS VB wants to increase VJ. What is a strength exercise to improve performance?
Power clean
What is a mesocycle?
a period of 1-6 months
The manipulation of program design, variables of volume, intensity and exercise selection in order to maximize adaptations over the course of an annual training plan best describes what?
Periodization
How many hours are required for full muscle recovery following a hard total-body strength training workout?
72 hrs
How do you determine the right time to increase the training load?
2-for-2 rule
2 or more reps over the assigned rep goal in the last set for 2 consecutive workouts
What is the recommended training volume during a hypertrophy phase?
6 exercises
3x10 reps
70% of 1RM
90 sec rest
What training phase requires the greatest training volume?
the hypertrophy training phase
What is the load/rep scheme when training for absolute strength?
Heavier loads
Fewer reps
How long should rest be between sets when training for muscular endurance?
Short
What is the percentage of 1RM needed for an exercise intensity of 10RM?
75%
What is the focus for a 14 yr old athlete that wants to start strength training?
single sets
10-15 reps
proper technique
What is the appropriate exercise sequence for an experienced 15 yr old who needs to develop body power?
Power clean Squat Bench press Lat pulldown Bicep curl
What is the best sequence for a 15 yr old student w/ no prior experience
2-3 nonconsecutive days/week
What is the best formula for calculating exercise volume?
repssetloads*training frequency
What is the proper 3 day training mode?
Monday=heavy
Wednesday=light
Friday=medium
What is the best feedback for reinforcing a student’s strength training?
Positive reinforcement
Specific information feedback
What is important to remember when setting goals?
Challenging but attainable
What is an example of positive reinforcement?
Place on the wall the names of students who can properly perform the back squat exercise
How should you define success?
Meeting personal goals
Emphasize task-oriented goals
What is the best way to to estimate muscle endurance in the quads?
15RM squat test
What is the best test for assessing a high school basketball player’s power?
Vertical Jump Test
What testing is recommended when working with untrained/injured individuals?
multiple rep test
What can affect the administration of muscle strength testing in school-age youth?
student’s experience
type of warm-up
administrator’s experience
How is it best to fairly compare high school student’s lifting performance?
load lifted / student’s body weight to the the 2/3 power
How do you define a 10RM?
weight that can be lifted 10 times, but not 11with proper technique
What does the 5RM back squat test?
Muscle strength
What is the appropriate exercise for an obese 12y/o?
dumbbell incline press
What is an optimal training program for managing juvenile obesity?
Deemphasizes intensity
Emphasizes duration
What is an advisable strategy when developing a youth strength program?
Underestimate abilities
increase load/difficulty to match demonstrated abilities
What is an example of a plyometric exercise?
single-leg hop
What is an example of an intense plyometric exercise?
deep jump
How should students be divided in a strength training class?
Physical size
Apparent physical maturity
Define strength training.
Any mode of training that requires the muscles work against a force
what is weightlifting?
A competitive sport that involves the clean and jerk, and snatch
What’s the best definition of power?
work / time
How does the textbook define strength?
maximal force that a muscle, or group of muscles, can generate at a specified velocity
Define negligence.
failure to act as a reasonable and prudent person would under similar circumstances
What should the primary goal of a high school strength program be?
Promote lifelong interest in physical activity
Promote regular participation in safe and enjoyable fitness activities
What is a good source for a practitioner?
NSCA’s Strength and Conditioning Journal
Who is the “world-wide authority” on strength and conditioning?
The National Strength and Conditioning Association (NSCA)
What are well-documented health benefits of a well-designed strength training program?
Reduced resting BP
Increased bone mineral density
Increased resting metabolic rate
What are the health benefits a 16 y/o female can experience after participating in a progressive, well-designed strength program for a year?
Increased bone mineral density
Improved blood lipid profile
Increased resistance to sports-related injuries
Does strength training cause bone damage to children?
No it does not
What is the reason women will not develop big, bulky muscles?
Not having enough testosterone
How an people of all ages increase strength?
A well-designed resistance training program
What is a concern associated with youth strength training?
Damage to the epiphyseal plates
How do you determine when children can start a strength training program?
Emotional maturity to accept and follow directions
What is the intensity and rep count for a 17 y/o male who goal is muscle hypertrophy?
6-12 reps
67-85% of 1RM
How many hours of sleep should a youth in strength training get a night?
8-9 hours
How many kg of protein should an individual get that participating in strength training?
1.4-1.8kg/BW/day
How should water intake be regulated?
Sweat rate
What athletes are vulnerable to dehydration?
football player in full gear
overweight freshman who is new to fitness
CX runner recovering from food illness (vomiting)
What is the common cause of overuse injuries?
Program design
Training errors
When is static stretching recommended?
cool-down
What stretching technique decreases muscle spindle stimulation?
static stretching
What stretching technique best mimics sports-specific movements?
dynamic stretch
what does current research suggest about prolonged static stretching?
decreases jump height
What is the proper prep foe get athletes physically ready for competition?
general warmup - 5-10 min - low intensity
specific dynamic warm-up
progresses to sport specific movements
What does downhill running emphasize?
eccentric loading on the quads
Define sport specific exercise.
conditioning exercises that closely resemble the sport be3ing training that may contribute to increased transfer for sport performance
What should children intro the strength programs emphasize?
higher reps
moderate resistance
What are neuromuscular adaptations responsible for?
Training-induced strength gains in a 10 y/o following 3 months of progressive strength training
What energy system does a typical training workout emphasize?
anaerobic
What energy system generates an immediate burst for a 10yd sprint?
ATP-PC
What exercises involve 2+ joint actions or 2+ major muscle groups?
Compound
Core
Strength exercises
What do women possess less of when compared to men?
Absolute strength
What is the agonist muscle?
the primary mover
What muscle fiber is beneficial for a high school CX runner?
Type I
Describe overtraining.
Inappropriate increase in the intensity and/or volume of training-
general fatigue, mood changes, excessive muscle soreness, decrease in performance
Describe a concentric muscle action.
shortening of a muscle because the contractile force is greater than the resistive force
Describe eccentric contraction.
lengthening of a muscle because the contractile force is less than thee resistive force
